For those who find it hard to drink enough fluids, it’s hard to imagine that some people actually overhydrate. Over hydration can be a problem as it flushes nutrients out of the body and can upset the delicate electrolyte balance. Not drinking enough is also problematic, as it can lead to dehydration, which, even in mild cases, can lead to moodiness, concentration issues, headaches and fatigue. Finding the right amount of fluids, not too much but not too little, is crucial to avoid the consequences of either of these scenarios.
Other factors that can affect hydration levels
Insufficient intake of fluids can affect hydration levels, but it is not the only contributor. Some other factors that can lead to dehydration include:
- – Excessive exercise
- – Being in a hot climate
- – Low or excessive salt intake
- – High intake of minerals such as magnesium and zinc
- – Herbal supplements which act as diuretics
- – Certain medications
- – High protein intake
- – Adrenal issues
The best way to gauge your hydration level
It can be hard to know whether we are drinking enough, so a good rule of thumb is to check the colour of our urine in the toilet bowl. Granted, this is not something we are used to doing, but it can be helpful to do so on occasion.
The urine should not be perfectly clear, but it also shouldn’t be dark in colour. A slight yellow but not dark is what we should be expecting. Be mindful that taking supplement which contain vitamin B2 (riboflavin) can affect the colour of your urine, as can beetroot
What fluids are best to consume?
Water is the number one recommendation, and if that water is filtered, even better. Additionally, if a person drinks enough water, its hopefully means they will drink less soft drink, fruit juice or alcohol. If you really don’t like the plainness of water, add some lemon or lime juice.
Benefits of adequate water intake
Our bodies are made up of around 60% water, so keeping our hydration up enables our cells to function more optimally. This means fewer headaches, better bowel function, clearer skin, reduced cravings, better energy, and more focused concentration. Water is also needed for our digestive system to function at its best as it keeps things moving along the digestive tract, and can also help improve our ability to detoxify.
Top tips for increasing fluid intake
- Have one or two glasses of water first thing when you wake up. During the night, we lose fluids through respiration, so we can easily be in a dehydrated state in the morning. Restoring fluids is important for energy during the day.
- When you feel hungry mid-morning or feel a slump mid-afternoon, try having a glass of water first. It may be that you are thirsty.
- Buy a quality glass or stainless-steel water bottle, and make a habit of filling it and getting through it two or more times during the day, depending on the size. Avoid plastic water bottles as toxins can leach from the plastic, especially when left in the heat. If you carry a water bottle with you, you are more likely to drink frequently, and remain hydrated.
- Every hour get up if you are in a sitting job. Walk to the kitchen or to the water cooler – this will kill two birds with one stone. Movement and hydration.
- Drink herbal teas if you want some variety. They often don’t have the same diuretic effect as tea and coffee. If you really still feel the need for tea or coffee, have a large glass of water first.
Like all good habits, it can take time to get into the swing of focusing on hydration. A good way to speed up the process is by tracking water intake on a daily basis. This can be as simple as having a piece of paper that you note down each glass, or water bottle refills or there are some helpful apps in both the Apple app store and the Android app store that can help. Some of these will even remind you when it’s time to stop what you are doing, and to have a drink.
Too thirsty
The flip side to not drinking enough, is the feeling of being excessively thirsty. While we all experience thirst at times, especially in hot weather, or when we exercise, a constant feeling of thirst can be a sign that your body is out of balance. This is certainly something to talk to your doctor about on your next visit, as it can be a sign of blood sugar imbalance.
Go grab a glass of water
Is all this talk about drinking enough water making you thirsty? Good – follow the prompting. The benefits to energy, mood, concentration and skin are certainly worth it. As a side benefit, being adequately hydrated may help you lose weight if that is what you are trying to do.
